Performing simple exercises, combined with proper diet will give your PRIEST firmness and force women envy you, and men's heads turn
1. Brisk walking. Instead of calm and stately walk to the supermarket, take a "foot in the hands" and even practice your glutes brisk walking, every step of the strong straining them in the corresponding leg.
2. Hold the tension. Behind the desk in the office, at home on the couch, making makeup in the mirror or in a car, you can do without problems isometric exercise: just sit or stand straight and firmly tighten the buttocks, hold tight a few seconds and release. Repeat 5-10 times.
3. Perfection. This exercise is ideal for little morning exercise. On the floor in a prone position at the same time raise the right arm and left leg. Then the left arm and right leg. Make sure that your back is not strongly caved in, and abdominal muscles remained tense. Repeat 3 times.
4. Up and down. Best friends, and not just for the buttocks, as well as for the back and especially the press, were and will be the classic "twist." This exercise will perform best with a partner. But if your actions in the area suddenly no one would, improvise using the sofa or batteries.
Your feet should be firmly clamped or be under focus. Get your hands behind your head and tighten your buttocks. 10 times lift the upper body almost to the knees and lower to the ground, but not until the end.
5. Strong soft spot. The easiest and at the same time the most effective strength exercises - squats ordinary. The so-called "door squats" - is a slight deviation from the classical exercise: you keep both hands on the doorknob and slowly bends backward, as if you want to sit on a chair.
The upper part of the body at the same time all the time is a straight line. Due to the fact that in this exercise, we can greatly bend back and using the door handle still firmly stand on their feet, gluteal muscles are trained much better than with conventional squats. Only properly, make sure that the door was securely closed, otherwise you run the risk of falling when the door is opened or accidentally anyone curious decides to reveal it.
6. Express lift. In this exercise, you should lie on your back with your knees bent, and, lifting the pelvis and chest, try to ensure that your thighs, butt, back and knees to form a single line. Just soak in this position for 5 minutes, while the chest should not fall! As a supplement, you can also pull forward one leg. Repeat 10-20 times on each side.
7. Running in water. Perhaps summer is pleasant exercise, but at other times of the year is quite feasible and very useful: in the pool for beginners enter into the water about chest ... and run! You will be able to see how your ass will catch up on the eyes! Also useful for this kind of running after injury, because it does not load the joints.
Anna S.